The single arm dumbell row is a great and simple middle back exercise – which is easy to perform in your own home with minimal equipment. It can be performed with the front leg either standing on the bench or kneeling on the bench. The below video demonstrates the technique with the foot standing on the bench, which would enable you to use a chair if you were doing this exercise at home as you do not need the extra length that a bench affords.

As mentioned in the video – it is important not to over flex the back when doing this exercise – as this will only cause damage to your muscles and body. The movement is relatively small, but it is accurate and working a specific range of muscles. The back is an extremely important set of muscles to work as part of a large workout schedule as it supports the rest of the body – also if you are aiming for building bulk then the back is the single biggest factor in achieving this.